100 min

1.WL
A. EMOM10:
1 snatch, build up
- 32.5 kg - 52.5 kg

B. Every 3 minutes x 4
2 x 1 Power clean into 1 Push jerk
x 75-80 %/ 1-1.5 reps in the tank
- 47.5 50 52.5 52.4

C. EMOM7
1 Below the knee squat clean + 2 High box jumps
- 40 45 50 55 60 62.5 65 kg

2.CTB
EMOM10:
1) 6 CTB
2) easy bike

A,
Hang Clean & Jerk 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
5 rounds, each round for time, of:
8 Dumbbell Renegade Rows @22,5/15kg
8 L/8 R Dumbbell Box Step-ups
8 L/8 R Single Arm Dumbbell Push Press
Run, 200 m

Rest 1:30 between each round.

Goal: sub 5 mins/round

When completing the box step-ups do all 8 on one leg, then all 8 on the other. Box height should have you set up with your hip crease below your knee. For the single arm push press hold BOTH dumbbells. While the left arm holds the front rack, right arm completes 8 reps, then switch.

C,
For quality:
50 Knees-to-elbows

Every time you break complete:
Handstand Hold, 20 secs

Handstand Holds- freestanding if possible

Complete in as few sets as possible.

3 rounds
75 DU
500/400m Row
25 Ball slams

3 Giant Sets:
100 Meter Overhead Kettlebell Carry
10 Inverted Barbell Rows
50 Band Pull-Aparts
Rest 1 Minute Between Sets.

5x3 bench press
Go as heavy as you can!

EMOM 8

1) SHSPU
2) Strict pull-ups

Warm up(10)
2rds
20 plyo
10 single leg deadlift
20 high knees
10 side lunge

WRK(18)
WRK 2:00 REST 1:00 x6
200m run
15 squats
30 jump rope

Finisher
50 double crunch
1:00 quad stretch

5rounds
3min Amrap
4 burpee box jump overs
6 ttb
10 Alternating db snatch
2min rest
*Pick up each round where you left off

5 min emom
Max reps Strict pullups (same reps every minute)

Rest 1 min

5 times every 90 s
Strict pullups 70-90 % max reps

Rest 1 min

5 times every 90 s
Kipping pullups max reps unbroken

40 cal ski
40 c&j
40 Bob
40 row
40 snatch
40 box over burpee
40 cal ski
40 clean Thruster
40 Bob
40 push press
40 devil press